Muscle Targets: Delts, triceps, seratus anterior
Equipment: Dumbbell or medicine ball, stability ball (advanced)
1. Lie on your exercise mat faceup, with your knees bent and your feet flat on the floor.
2. Hold a weight directly above you with both hands.
3. Keeping your elbows locked in a slightly bent position, draw the weight backward until it almost touches the floor, then pull it back until your arms are pointed straight up to the ceiling once again.
Tip: Keep your elbows locked in a slightly bent position throughout the movement. If you bend and extend your elbow as you perform the movement, you focus the exercise on the triceps rather than on the other major muscle groups that we are aiming to improve.
Rep: This constitutes 1 rep.
# Reps: 20–30
Lie faceup on a stability ball while performing this exercise.
Complete all reps while holding a dumbbell with only one hand, then switch to the other hand.